Six strategies to alleviate gas during pregnancy

Pregnancy can bring a host of physical changes, one of which is an increased likelihood of gas and bloating. To help alleviate these discomforts, certain yoga poses have been found to be particularly effective. Here's a guide to performing these poses safely during pregnancy.

Effective Yoga Poses for Gas Relief

Child's Pose (Balasana): Kneel on the mat, sit back on your heels, and fold your torso forward, stretching your stomach gently. Keep your knees wide apart for comfort, allowing space for your belly. This pose gently compresses the abdomen, aiding gas movement.
Gentle Twists (Open Twists): Sit or stand with your baby bump facing forward. Twist only the upper spine without compressing your abdomen to avoid restricting blood flow to the baby. Twisting helps stimulate digestion and gas relief safely.
Forward Folds: Perform these seated rather than standing for better stability. Sit on the floor with legs extended, then gently fold forward over your legs without straining your belly.
Squats: Stand with feet wider than hip-width apart and slowly squat down, keeping your back straight. Squatting shifts pressure in the abdomen, helping gas pass.
Knee-to-Chest Pose (Apanasana): Lie on your left side (to avoid lying flat on your back), and gently draw one knee toward your chest, holding briefly. This pose massages the abdomen and encourages gas release.

Safety Precautions

Avoid holding poses that require lying flat on your back for long periods, especially after the first trimester, to prevent reduced blood flow.
Avoid closed or deep twists that compress your abdomen; opt for open twists instead.
Do not perform hot yoga or any poses that cause overheating.
Always listen to your body and avoid poses that cause discomfort or strain.
Consult your healthcare provider before starting any new exercise routine during pregnancy to ensure it is safe for your specific condition.

These yoga poses, when performed mindfully and adapted for pregnancy, can be an effective and gentle way to relieve gas and promote digestive comfort during pregnancy.

Additional Tips

The American College of Obstetricians and Gynecologists recommends that a pregnant person participates in at least 150 minutes of exercise spread over several days each week.
Pregnant people should use modified exercises when practicing yoga to avoid risks.
Ginger could help ease symptoms of stomach pain and bloating during pregnancy, according to a study.
Pregnant people should avoid carbonated drinks, certain foods like fried or fatty foods, cabbage, cauliflower, beans, and dairy products as they can increase the likelihood of developing gas.
The 2016 review suggests that yoga may be a safe and beneficial treatment option for people experiencing symptoms of irritable bowel syndrome.
A person should stay hydrated to combat bloating and gas during pregnancy.
Simethicone (or simeticone) is an over-the-counter medicine that can help relieve pregnancy gas, but a person should consult their doctor before taking it.
Standing still or lying on the back for long periods during yoga may lead to complications for pregnant individuals.
Alka Seltzer should be avoided by pregnant people, as it contains aspirin, a nonsteroidal anti-inflammatory drug (NSAID).
Further research is necessary to fully recommend yoga for pregnant individuals due to flaws in study methods.
Pregnant people should avoid overheating, as it can increase the risk of congenital disabilities.
Pregnant people should contact their doctor immediately if they experience regular, contraction-like pain, nausea, vomiting, bloody stools, diarrhea, dizziness, chest pain, headache, weakness, calf pain or swelling, or if they notice blood or fluid from the vagina while performing yoga.

During pregnancy, gas and bloating can be prevalent, but certain predictive yoga poses can alleviate these discomforts.
Child's Pose (Balasana) is a yoga pose that gently compresses the abdomen, helping gas movement.
Gentle Twists (Open Twists) stimulate digestion and gas relief safely in pregnant individuals without compressing the abdomen.
Forward Folds can be performed seated to avoid strain during pregnancy.
Squats help shift pressure in the abdomen, aiding in gas relief during pregnancy.
The Knee-to-Chest Pose (Apanasana) encourages gas release in pregnant individuals by massaging the abdomen.
Pregnant people are advised to avoid holding poses that require lying flat on their back for long periods to prevent reduced blood flow.
Ginger has been found to help ease symptoms of stomach pain and bloating during pregnancy.
Carbonated drinks, certain foods like fried or fatty foods, cabbage, cauliflower, beans, and dairy products should be avoided by pregnant individuals as they can increase gasproduction.
The American College of Obstetricians and Gynecologists recommends that pregnant individuals participate in at least 150 minutes of exercise spread over several days each week.
Pregnant individuals should consult their healthcare provider before taking an over-the-counter medicine like simethicone for pregnancy gas relief.
Standing still or lying on the back for long periods during yoga may lead to complications for pregnant individuals, so it's crucial to stay mindful and avoid discomfort.